The Supplements That Actually Made a Difference in My Training (And the Ones That Wasted My Money)

I remember walking into my first serious competition camp with a bag full of supplements I barely understood. Creatine, BCAAs, some pre workout that made me feel like I was vibrating, and a protein powder that tasted like chalk mixed with regret. I spent a small fortune. My results? Average, at best.

It took me years of training, coaching, and getting my nutrition wrong in every direction to understand this: supplements are a finishing touch, not a foundation. But when you get the right ones in the right amounts, at the right time, the difference is real. You recover faster, train harder, and show up to the mat feeling like yourself instead of a half dead version of yourself.

Here is what I actually use. No fluff, no affiliate sales pitch. Just what works.

1. Creatine Monohydrate: The One You Should Already Be Taking

If there is one supplement the science has backed consistently for decades, it is creatine monohydrate. I have gone through phases where I stopped taking it because I thought I did not need it. Every time, I noticed the drop in explosive output within two weeks.

Creatine helps your body regenerate ATP faster. In combat sports, that translates directly to explosive scrambles, sustained pressure in top position, and the ability to push through those last two minutes of a round when everything in your body is telling you to slow down.

Dosing is simple: 3 to 5 grams per day, every day. No need to load. No need to cycle off. Just be consistent. And drink more water, because creatine draws fluid into your muscle cells.

This is foundational. Everything else I am about to tell you builds on top of this.

2. Protein: The Recovery Tool You Are Probably Underdosing

Most combat athletes I coach are not eating enough protein. Full stop. They train twice a day, they roll hard, and then they wonder why they wake up sore and flat. The answer is almost always protein.

For performance and recovery, I aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day. Food first, always. Eggs, chicken, beef, fish, Greek yogurt. But when you are in a hard training block and life gets in the way, a quality whey protein or plant based alternative is not cheating. It is smart.

Timing matters. Get protein in within an hour post training. A shake with 25 to 40 grams of protein right after a session accelerates muscle protein synthesis when your body needs it most.

I go deeper on recovery nutrition in my complete manual. You can grab it on Amazon UK by searching for Grindset Method Marcos Santana at amazon.co.uk and the full framework is in there.

3. Magnesium: The Sleep and Muscle Recovery Secret Nobody Talks About

Magnesium is the most underrated supplement in combat sports. Full stop.

Here is what happens when you train hard: you sweat out minerals at a serious rate, and magnesium is one of the first to go. Low magnesium means poor sleep, muscle cramps, elevated cortisol, and slower recovery. Sound familiar?

I take magnesium glycinate at night. Not magnesium oxide, which is cheap and largely useless. Glycinate is bioavailable, gentle on the gut, and pairs perfectly with your evening wind down. 300 to 400mg before bed.

The first two weeks I added this to my protocol, my sleep quality went up noticeably. I woke up less tight, recovered better between sessions, and my mood stabilised during heavy training blocks. This is not a placebo. The research is solid.

If you want to dial in your recovery protocols beyond supplementation, I have a 28 day structured programme at grindsetmethod.com/programs called the 28 Days Grindset Reset. It covers sleep, nutrition, training load management, and mindset. That programme changed how I approach performance, and it will do the same for you.

4. Omega 3 Fish Oil: Fighting Inflammation From the Inside

When you train in combat sports, inflammation is part of the deal. Joint stress, muscle breakdown, the constant wear on your body from impact and grappling. Omega 3 fatty acids do not eliminate that inflammation. They regulate it so your body can recover properly.

I take 2 to 3 grams of combined EPA and DHA daily. Quality matters here. Cheap fish oil capsules often contain oxidised fats that do more harm than good. Look for a reputable brand with third party testing, and store your fish oil in the fridge.

Consistent omega 3 supplementation over three to six months has shown measurable improvements in joint mobility, reduced exercise induced muscle soreness, and even cognitive function. That last one matters more than people realise in combat sports, where decision making under fatigue is everything.

5. Caffeine: Use It Like a Tool, Not a Crutch

I had to learn this one the hard way. I was drinking four to five coffees a day, pre workout on top of that, and wondering why I could not sleep and why my cortisol felt through the roof.

Caffeine works. It genuinely improves endurance, power output, and mental focus. 3 to 6 milligrams per kilogram of body weight, taken 30 to 60 minutes before training, is the research backed sweet spot.

But the key is cycling it strategically. I use caffeine before hard sessions and competitions. I do not use it on recovery days. This keeps your sensitivity high, means you actually feel the effect when you need it, and protects your sleep architecture.

Coffee, a strong green tea, or a basic caffeine tablet all work. You do not need a pre workout with 15 ingredients you cannot pronounce.

The Grindset Method Approach to Supplementation

Supplements are not magic. They are tools. The foundation is always food, sleep, and training quality. But when you add the right supplements in the right way, you give yourself an edge that compounds over time.

Start with creatine and protein. Add magnesium if your sleep and recovery need work. Layer in fish oil for long term joint health. Use caffeine strategically rather than desperately.

That is the whole framework. It is not sexy. It is just what works.

If you want the full nutrition and supplementation system I use with my athletes, get the free Grindset Method intro ebook at grindsetmethod.com. It breaks down the fundamentals in a way you can start applying this week.

Ready to go further? My coaching programmes are live at grindsetmethod.com/programs. The 30 Minute Coaching session is perfect if you want personalised answers fast. The 28 days Grindset Reset is the full transformation.

Or if you want to talk through where you are right now and what would actually move the needle, book a free 30 minute clarity call at grindsetmethod.com. No pitch. Just an honest conversation about your performance.

The mat rewards the prepared. Start preparing.